21 Day Fast Abs

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Copyright 2013-Alain Gonzalez-All Rights Reserved

32825 Copyright © 2013 All material in this guide is. unless otherwise stated.com or " 21 Day Fast Abs" be held responsible for any injuries or problems that may occur due to the use of this eBook or the advice contained within.21 Day Fast Abs 2 21 Day Fast Abs Copyright Notice Published By: Alain Gonzalez 10137 Eastmar Commons Blvd Orlando Fl. Consult your physician before making any changes to your lifestyle. In no way will Alain Gonzalez or any persons associated with 6PackMadeSimple. the property of Alain Gonzalez. Reproduction or retransmission of the materials. without the prior written consent of the copyright holder. Disclosure All the information presented in " 21 Day Fast Abs" is for educational and resource purposes only. Copyright and other intellectual property laws protect these materials. is a violation of copyright law. diet. in any manner. you do so at your own risk. It is not a substitute for or an addition to any advice given to you by your physician or health care provider. in whole or in part. You are solely responsible for the way information in "21 Day Fast Abs" is perceived and utilized and so. or exercise habits. Copyright 2013-Alain Gonzalez-All Rights Reserved .

4 Protein Daily Calories (x) 0.4 Daily Calories (x) 0.21 Day Fast Abs 3 21 Day Fast Abs Nutrition MacroNutrient Breakdown Bodyweight (x) 10 Daily Calories Carbohydrates Daily Calories (x) 0. Copyright 2013-Alain Gonzalez-All Rights Reserved .2 Fat • The amount you get from the equations is a daily amount for the given macronutrient in calories.

21 Day Fast Abs 4 Converting Calories to Grams Daily Carbohydrate Calories/ 4 Carbohydrates Daily Protein Calories/ 4 Protein Daily Fat Calories/ 9 Fats Example: 165 lbs Individual 165 x 10 = 1.650 x .650 x .650 Calories / 4 Meals = 412.2 = 330 Calories from Fats Converting Calories to Grams: Example 660 Calories in Carbohydrates/ 4 = 165 Grams 660 Calories in Proetin/ 4 = 165 Grams 330 Calories in Fat/ 9 = 36.650 Calories / 6 Meals = 275 Calories per meal 1.4 = 660 Calories from Carbohydrates 1.650 Calories per day 1.4 = 660 Calories from Protein 1.650 x . you will have to divide up the calories into however many meals you will be consuming.66 Grams Daily Meal Design Now that you have a daily caloric amount. For Example: 1.5 Calories per meal Copyright 2013-Alain Gonzalez-All Rights Reserved .

I recommend that you create an eating schedule that fits your feeding time. you will then choose a “feeding window” (if you decide to take the intermittent fasting approach). In my 21 day transformation.21 Day Fast Abs 5 Intermittent Fasting (IF) Intermittent fasting (IF) is a pattern of eating that alternates between periods of fasting (usually meaning consumption of water only)… Once you have calculated your daily caloric intake. 12pm-8pm was the feeding window that fit MY schedule best. Feeding Window Examples: 9am-3pm 9am-5pm 12pm-6pm 12pm-8pm Once you have selected your window. Copyright 2013-Alain Gonzalez-All Rights Reserved . The feeding window should be no less than 6 hours and no more than 8 hours to avoid overeating and ensure that you are meeting your calorie requirements.

Carbs and fats should never be present TOGETHER during a meal.Carbohydrates intake should surround your workout. (No more than 2 hours prior to your workout and for up to 4 hours following your workout) Meal Schedule Example Meal 1: Protein + Fats Meal 2: Protein + Carbohydrates Workout Meal 3: Protein + Carbohydrates Meal 4: Protein + Fats Copyright 2013-Alain Gonzalez-All Rights Reserved .21 Day Fast Abs 6 Major Meal Principle 1. (Carbohydrate meals: Less than 5 grams of fat) (Fat meals: Less than 10 grams of carbs) 2.

Copyright 2013-Alain Gonzalez-All Rights Reserved .15 Day 20 Water Intake (In Ounces) Bodyweight (x) 1 Day 21 Go back to your normal water intake as your body will continue to get rid of water throughout the day.21 Day Fast Abs 7 Reducing Water Weight for A Solid Physique Day 16-19 Water Intake (In Ounces) Bodyweight (x) 1.

21 Day Fast Abs 8 21 Day Fast Abs Training Routine Sunday Sprints Monday LowerBody (a) LowerBody (b) Abs (2) + HIIT (30 Minutes) Tues UpperBody(a) UpperBody(a) UpperBody(a) Wednesday Rest Abs (2) + Sprints Fasted Cardio (30 Minutes) Thursday Shoulders (1) + Abs (1) Rest Shoulders (2) + Abs (1) Friday Rest UpperBody(b) Fasted Cardio (45 Minutes) Saturday HIIT (20 Minutes) Abs (1) + HIIT (30 Minutes) 21 Day Fast Abs Rest LowerBody (a) Principles Rest Periods Rep Tempo 40 – 60 Seconds 3:0:1:0 Copyright 2013-Alain Gonzalez-All Rights Reserved .

21 Day Fast Abs 9 21 Day Fast Abs Workout Index Upper-Body (a) Bench Press Decline Press Incline DB Press Pull Ups Lat Pull-Downs DB Bent Laterals Lower-Body (a) Squats Leg Press Leg Extensions Hamstring Curls Sprints 30 Yard Sprints x 20 Shoulders (1) Military Press DB Lateral Raises DB Rear Delt Raises DB Front Raises Abs (1) V-Ups Bicycle Crunches Incline Crunches Lying Leg Lifts 3 Sets x 10 3 Sets x 10 3 Sets x 10 2 Sets x 10 4 Sets x 6-8 3 Sets x 6-8 4 Sets x 6-8 3 Sets x 6-8 3 Sets x 6-8 3 Sets x 6-8 3 Sets x 6-8 3 Sets x 6-8 4 Sets x 8 3 Sets x 6-8 3 Sets x 6-8 5 Sets x 8 3 Sets x 6-8 3 Sets x 6-8 Upper-Body (b) Deadlifts Pull Ups DB Bent Rows (underhand) Incline Press Decline Chest Machine DB Flyes Lower-Body (b) Stiff Legged Deadlifts Barbell Lunges Leg Press Leg Extensions HIIT 45 sec Low Intensity – 45 sec High Intensity Shoulders (2) DB Shoulder Press Barbell Front Raises Lateral Raises (Cable) Rear Delt Raises (Cable) Abs (2) Decline Leg Lifts Incline Crunches R+ L Oblique Crunches Oblique Twist Crunches 3 Sets x 10 3 Sets x 10 2 Sets x 10 3 Sets x 10 4 Sets x 6-8 3 Sets x 6-8 3 Sets x 6-8 4 Sets x 6-8 3 Sets x 6-8 3 Sets x 8 3 Sets x 6-8 3 Sets x 6-8 4 Sets x 8 3 Sets x 6-8 3 Sets x 6-8 4 Sets x 6 4 Sets x 6-8 3 Sets x 6-8 Copyright 2013-Alain Gonzalez-All Rights Reserved .

21 Day Fast Abs 10 Congratulations on successfully completing the 21 Day Fast Abs program... Enjoy the Results! Copyright 2013-Alain Gonzalez-All Rights Reserved .

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